Main - CrossFit View Public Whiteboard: bit.ly/1zrKJdg Weightlifting Warm Up (No Measure) 5 Minutes of Jump Rope 2 Rounds of 10-15 Reps: Pigeon Pose Dislocators Overhead Squats W/ PVC Shoulder to Overhead w/ bar box jumps - 18 - 12 Sit Ups Push Ups Med Ball Cleans Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and Finish 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2, 4, 6 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip L-Sit (Max Effort) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
Posted on: Wed, 10 Dec 2014 03:02:09 +0000
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